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Prometheus Rising
General
Intermediate
None
Plan Details
The Prometheus Rising routine by Atticus717 is a 28 day workout plan. It is an intermediate level plan to achieve general fitness goals.
General tips for the journey ahead: (1) Stay as consistent possible - consistency will give you the greatest results in the least amount of time. Be diligent. (2) Share your progress - stay accountable with the tribe, we are all counting on each other (check the facebook group) (3)Rest - make sure you are sleeping enough to ensure proper recover and to avoid fatigue, burn-out, and injury. (4) Check in daily - Be sure to check in daily in case of updates, new training videos, book reviews, and more (Check emails that Elisha sends you) Training Tips: (1) Try not to deviate from the workout. I've designed this program for the most optimal success. (2) Don't go to failure on every set - going to failure will inhibit and reduce your overall training volume for that day. (3) Choose a weight that you use to complete all reps within that specific set. Going to high and then having to switch to a lower weight is not the most optimal training strategy. (4) Increase weight as you get stronger through the days/weeks/months. Warming Up Tips: Warming up prior to training is important Warming up primes the body for a great day of work sets - not just an average one. You don't need that many warm-up sets to prepare you. 1x5 @ 40% working set weight 1x5 @ 50% working set weight 1x3 @ 60% working set weight Jump into working sets. Abdominal training: Train abs 2-3 times a week. A crunch type of movement and planks for a total of 5-8 sets per workout. Rep ranges that work best is between 10-15 per set for crunches and between 40 - 60 second sets for the planks
Routine detail
Day 1
Push
Est. 73 min
12 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Power)
3 Sets x 5 Reps
Incline Dumbbell or Barbell Bench Press
3 Sets x 12 Reps
Incline Dumbbell Flys
3 Sets x 12 Reps
Cable Crossover or Pec Deck
4 Sets x 12 Reps
Hammer Press Machine
3 Sets x 12 Reps
Hammer Incline Press
4 Sets x 12 Reps
Seated Shoulder Press
4 Sets x 12 Reps
Bradford Press (w/Olympic Bar)
4 Sets
Side Lateral Raise (3 drop sets)
4 Sets x 10 Reps
Upright Row
3 Sets x 10 Reps
Reverse Grip Cable Pushdown
3 Sets x 12 Reps
Day 2
Pull
Est. 62 min
10 exercises
HIIT Cardio (15 minutes)
1 Set
Deadlift (Conventional)
4 Sets x 7 Reps
Wide Grip Pullup or Lat Pulldown
3 Sets x 12 Reps
Moto Rows
4 Sets x 12 Reps
Seated Wide Grip Rows
3 Sets x 12 Reps
Hammer Strength Rows
3 Sets x 15 Reps
One Arm Dumbbell Row
3 Sets x 12 Reps
Face Pulls
4 Sets x 12 Reps
Straight Arm Lat Pulldown
3 Sets x 12 Reps
Standing Dumbbell Curls
3 Sets x 8 Reps
Day 3
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 4
Chest/Arms
Est. 70 min
10 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Barbell)
4 Sets x 12 Reps
Incline Dumbbell or Barbell Bench Press
4 Sets x 12 Reps
Cable Crossover or Pec Deck
4 Sets x 15 Reps
Hammer Press Machine
3 Sets x 15 Reps
Hammer Incline Press
3 Sets x 12 Reps
Standing Dumbbell Curls
4 Sets x 10 Reps
Tricep Cable Pushdown
4 Sets x 12 Reps
Seated Hammer Curls
4 Sets x 10 Reps
Cable Overhead Triceps Extension
4 Sets x 15 Reps
Day 5
Back
Est. 47 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Pullup or Lat Pulldown
4 Sets x 12 Reps
Wide Reverse Grip Pulldown
3 Sets x 12 Reps
Moto Rows
3 Sets x 15 Reps
Seated Close Grip Cable Row (Horizontal)
3 Sets x 15 Reps
One Arm Dumbbell Row
3 Sets x 12 Reps
Close-Grip Pulldowns
3 Sets x 8 Reps
Hyper Extensions
3 Sets x 8 Reps
Day 6
Legs
Est. 81 min
10 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
4 Sets x 8 Reps
Leg Press
4 Sets x 15 Reps
Lying Leg Curls
4 Sets x 15 Reps
Leg Extensions
4 Sets x 15 Reps
Hip Thrusters
4 Sets x 15 Reps
Stiff-Leg Deadlift
4 Sets x 10 Reps
Weighted Lunges
4 Sets x 40 Reps
Standing Calves Raises
4 Sets x 15 Reps
Seated Calf Raises
4 Sets x 15 Reps
Day 7
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 8
Push
Est. 73 min
12 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Power)
3 Sets x 5 Reps
Incline Dumbbell or Barbell Bench Press
3 Sets x 12 Reps
Incline Dumbbell Flys
3 Sets x 12 Reps
Cable Crossover or Pec Deck
4 Sets x 12 Reps
Hammer Press Machine
3 Sets x 12 Reps
Hammer Incline Press
4 Sets x 12 Reps
Seated Shoulder Press
4 Sets x 12 Reps
Bradford Press (w/Olympic Bar)
4 Sets
Side Lateral Raise (3 drop sets)
4 Sets x 10 Reps
Upright Row
3 Sets x 10 Reps
Reverse Grip Cable Pushdown
3 Sets x 12 Reps
Day 9
Pull
Est. 62 min
10 exercises
HIIT Cardio (15 minutes)
1 Set
Deadlift (Conventional)
4 Sets x 7 Reps
Wide Grip Pullup or Lat Pulldown
3 Sets x 12 Reps
Moto Rows
4 Sets x 12 Reps
Seated Wide Grip Rows
3 Sets x 12 Reps
Hammer Strength Rows
3 Sets x 15 Reps
One Arm Dumbbell Row
3 Sets x 12 Reps
Face Pulls
4 Sets x 12 Reps
Straight Arm Lat Pulldown
3 Sets x 12 Reps
Standing Dumbbell Curls
3 Sets x 8 Reps
Day 10
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 11
Chest/Arms
Est. 70 min
10 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Barbell)
4 Sets x 12 Reps
Incline Dumbbell or Barbell Bench Press
4 Sets x 12 Reps
Cable Crossover or Pec Deck
4 Sets x 15 Reps
Hammer Press Machine
3 Sets x 15 Reps
Hammer Incline Press
3 Sets x 12 Reps
Standing Dumbbell Curls
4 Sets x 10 Reps
Tricep Cable Pushdown
4 Sets x 12 Reps
Seated Hammer Curls
4 Sets x 10 Reps
Cable Overhead Triceps Extension
4 Sets x 15 Reps
Day 12
Back
Est. 47 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Pullup or Lat Pulldown
4 Sets x 12 Reps
Wide Reverse Grip Pulldown
3 Sets x 12 Reps
Moto Rows
3 Sets x 15 Reps
Seated Close Grip Cable Row (Horizontal)
3 Sets x 15 Reps
One Arm Dumbbell Row
3 Sets x 12 Reps
Close-Grip Pulldowns
3 Sets x 8 Reps
Hyper Extensions
3 Sets x 8 Reps
Day 13
Legs
Est. 81 min
10 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
4 Sets x 8 Reps
Leg Press
4 Sets x 15 Reps
Lying Leg Curls
4 Sets x 15 Reps
Leg Extensions
4 Sets x 15 Reps
Hip Thrusters
4 Sets x 15 Reps
Stiff-Leg Deadlift
4 Sets x 10 Reps
Weighted Lunges
4 Sets x 40 Reps
Standing Calves Raises
4 Sets x 15 Reps
Seated Calf Raises
4 Sets x 15 Reps
Day 14
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 15
Push
Est. 73 min
12 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Power)
3 Sets x 5 Reps
Incline Dumbbell or Barbell Bench Press
3 Sets x 12 Reps
Incline Dumbbell Flys
3 Sets x 12 Reps
Cable Crossover or Pec Deck
4 Sets x 12 Reps
Hammer Press Machine
3 Sets x 12 Reps
Hammer Incline Press
4 Sets x 12 Reps
Seated Shoulder Press
4 Sets x 12 Reps
Bradford Press (w/Olympic Bar)
4 Sets
Side Lateral Raise (3 drop sets)
4 Sets x 10 Reps
Upright Row
3 Sets x 10 Reps
Reverse Grip Cable Pushdown
3 Sets x 12 Reps
Day 16
Pull
Est. 62 min
10 exercises
HIIT Cardio (15 minutes)
1 Set
Deadlift (Conventional)
4 Sets x 7 Reps
Wide Grip Pullup or Lat Pulldown
3 Sets x 12 Reps
Moto Rows
4 Sets x 12 Reps
Seated Wide Grip Rows
3 Sets x 12 Reps
Hammer Strength Rows
3 Sets x 15 Reps
One Arm Dumbbell Row
3 Sets x 12 Reps
Face Pulls
4 Sets x 12 Reps
Straight Arm Lat Pulldown
3 Sets x 12 Reps
Standing Dumbbell Curls
3 Sets x 8 Reps
Day 17
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 18
Chest/Arms
Est. 70 min
10 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Barbell)
4 Sets x 12 Reps
Incline Dumbbell or Barbell Bench Press
4 Sets x 12 Reps
Cable Crossover or Pec Deck
4 Sets x 15 Reps
Hammer Press Machine
3 Sets x 15 Reps
Hammer Incline Press
3 Sets x 12 Reps
Standing Dumbbell Curls
4 Sets x 10 Reps
Tricep Cable Pushdown
4 Sets x 12 Reps
Seated Hammer Curls
4 Sets x 10 Reps
Cable Overhead Triceps Extension
4 Sets x 15 Reps
Day 19
Back
Est. 47 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Pullup or Lat Pulldown
4 Sets x 12 Reps
Wide Reverse Grip Pulldown
3 Sets x 12 Reps
Moto Rows
3 Sets x 15 Reps
Seated Close Grip Cable Row (Horizontal)
3 Sets x 15 Reps
One Arm Dumbbell Row
3 Sets x 12 Reps
Close-Grip Pulldowns
3 Sets x 8 Reps
Hyper Extensions
3 Sets x 8 Reps
Day 20
Legs
Est. 81 min
10 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
4 Sets x 8 Reps
Leg Press
4 Sets x 15 Reps
Lying Leg Curls
4 Sets x 15 Reps
Leg Extensions
4 Sets x 15 Reps
Hip Thrusters
4 Sets x 15 Reps
Stiff-Leg Deadlift
4 Sets x 10 Reps
Weighted Lunges
4 Sets x 40 Reps
Standing Calves Raises
4 Sets x 15 Reps
Seated Calf Raises
4 Sets x 15 Reps
Day 21
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 22
Push
Est. 73 min
12 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Power)
3 Sets x 5 Reps
Incline Dumbbell or Barbell Bench Press
3 Sets x 12 Reps
Incline Dumbbell Flys
3 Sets x 12 Reps
Cable Crossover or Pec Deck
4 Sets x 12 Reps
Hammer Press Machine
3 Sets x 12 Reps
Hammer Incline Press
4 Sets x 12 Reps
Seated Shoulder Press
4 Sets x 12 Reps
Bradford Press (w/Olympic Bar)
4 Sets
Side Lateral Raise (3 drop sets)
4 Sets x 10 Reps
Upright Row
3 Sets x 10 Reps
Reverse Grip Cable Pushdown
3 Sets x 12 Reps
Day 23
Pull
Est. 62 min
10 exercises
HIIT Cardio (15 minutes)
1 Set
Deadlift (Conventional)
4 Sets x 7 Reps
Wide Grip Pullup or Lat Pulldown
3 Sets x 12 Reps
Moto Rows
4 Sets x 12 Reps
Seated Wide Grip Rows
3 Sets x 12 Reps
Hammer Strength Rows
3 Sets x 15 Reps
One Arm Dumbbell Row
3 Sets x 12 Reps
Face Pulls
4 Sets x 12 Reps
Straight Arm Lat Pulldown
3 Sets x 12 Reps
Standing Dumbbell Curls
3 Sets x 8 Reps
Day 24
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 25
Chest/Arms
Est. 70 min
10 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Barbell)
4 Sets x 12 Reps
Incline Dumbbell or Barbell Bench Press
4 Sets x 12 Reps
Cable Crossover or Pec Deck
4 Sets x 15 Reps
Hammer Press Machine
3 Sets x 15 Reps
Hammer Incline Press
3 Sets x 12 Reps
Standing Dumbbell Curls
4 Sets x 10 Reps
Tricep Cable Pushdown
4 Sets x 12 Reps
Seated Hammer Curls
4 Sets x 10 Reps
Cable Overhead Triceps Extension
4 Sets x 15 Reps
Day 26
Back
Est. 47 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Pullup or Lat Pulldown
4 Sets x 12 Reps
Wide Reverse Grip Pulldown
3 Sets x 12 Reps
Moto Rows
3 Sets x 15 Reps
Seated Close Grip Cable Row (Horizontal)
3 Sets x 15 Reps
One Arm Dumbbell Row
3 Sets x 12 Reps
Close-Grip Pulldowns
3 Sets x 8 Reps
Hyper Extensions
3 Sets x 8 Reps
Day 27
Legs
Est. 81 min
10 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
4 Sets x 8 Reps
Leg Press
4 Sets x 15 Reps
Lying Leg Curls
4 Sets x 15 Reps
Leg Extensions
4 Sets x 15 Reps
Hip Thrusters
4 Sets x 15 Reps
Stiff-Leg Deadlift
4 Sets x 10 Reps
Weighted Lunges
4 Sets x 40 Reps
Standing Calves Raises
4 Sets x 15 Reps
Seated Calf Raises
4 Sets x 15 Reps
Day 28
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
